晚餐简单

Baked Parmesan Fish

Name: Baked Parmesan Fish
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Ingredients: 1/3 cup grated parmesan cheese, non-fat; 1/3 tablespoon all-purpose flour; 1 teaspoon thyme sprigs, leaves removed and crushed; 4 (6 ounces each) tilapia fish fillets; 1 medium onion, chopped; 1 cup halved mushroom caps; 1/2 cup green onions (scallions), finely sliced; 1 clove garlic, crushed

This parmesan-crusted fish is topped with mushrooms, onions, green onions, and garlic. It's the perfect heart-healthy meal to cook for a loved one.

45 min4 份

营养成分（每份）

每份数值 · 每份分量: 1 fish fillet with toppings (1/4 of recipe)

168

卡路里

26g

蛋白质

10g

碳水

脂肪

膳食纤维

糖

164mg

钠

饱和脂肪 1 g · 胆固醇 48 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

grated parmesan cheese, non-fat
1/3 cup
all-purpose flour
1/3 tablespoon · 1 teaspoon
thyme sprigs, leaves removed and crushed
1 teaspoon
(6 ounces each) tilapia fish fillets
4 · or other white fish
onion, chopped
1 medium
halved mushroom caps
1 cup
green onions (scallions), finely sliced
1/2 cup
garlic, crushed
1 clove

步骤

1
Wash hands with soap and water.
2
Preheat oven to 350 °F. Place cheese, flour, and thyme in paper bag.
3
Individually coat fish by gently shaking in bag; discard coating ingredients.
4
Place fillets in baking pan on rack. Bake for 20 minutes or until fish flakes easily when tested with fork.
5
Heat skillet over medium-high heat. Add onion, mushrooms, green onions, and garlic. Cook, stirring frequently, until onions are tender. Season with ground black pepper.
6
Serve baked fish topped with mushroom mixture.

备注

•Talapia fillets used in cost & nutrition analysis.
•Suggest serving over pasta or rice.

来源: USDA MyPlate Kitchen · Simple Healthy Recipes Oklahoma Nutrition Information and Education ONIE Project

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